1 00:00:00,160 --> 00:00:02,080 Speaker 1: Do you find that you can stick to your diet 2 00:00:02,120 --> 00:00:04,720 Speaker 1: all week only for things to go completely off the 3 00:00:04,800 --> 00:00:10,680 Speaker 1: rails come the weekend because there's brunch and lunch, catch up, celebration, drinks, coffee, 4 00:00:10,840 --> 00:00:12,039 Speaker 1: more drinks. 5 00:00:12,039 --> 00:00:14,000 Speaker 2: And hundreds of extra calories. 6 00:00:14,480 --> 00:00:16,680 Speaker 1: This week on the Nutrition Couch, we share our best 7 00:00:16,720 --> 00:00:19,760 Speaker 1: tips for surviving the weekend with your diet on track. Hi, 8 00:00:19,800 --> 00:00:22,200 Speaker 1: I'm Susie Burrell and I'm Leanne Wood and as two 9 00:00:22,239 --> 00:00:25,239 Speaker 1: of us day is leading dieticians who specialize in weight control, 10 00:00:25,520 --> 00:00:28,880 Speaker 1: we bring you the Nutrition Couch, a biweekly chat on 11 00:00:28,920 --> 00:00:31,320 Speaker 1: everything that is new in the world of food, diet 12 00:00:31,440 --> 00:00:34,760 Speaker 1: and nutrition, as well as weekend eating. Today we're going 13 00:00:34,800 --> 00:00:37,720 Speaker 1: to talk about coffee. Really, what is in your favorite 14 00:00:37,720 --> 00:00:40,720 Speaker 1: coffee order? And if you've been missing your period, we 15 00:00:40,800 --> 00:00:43,320 Speaker 1: take a closer look at the foods and dietary patterns 16 00:00:43,440 --> 00:00:45,080 Speaker 1: that can help to get your cycle. 17 00:00:44,840 --> 00:00:45,640 Speaker 2: Back on track. 18 00:00:45,880 --> 00:00:48,680 Speaker 1: Now, Leanne talking of the weekends, and we are recording 19 00:00:48,720 --> 00:00:51,520 Speaker 1: on a Monday. One of the reasons that I never 20 00:00:51,840 --> 00:00:54,640 Speaker 1: asked my clients to check their weight or their measurements 21 00:00:54,680 --> 00:00:58,680 Speaker 1: on a Monday is because what I would describe as 22 00:00:58,760 --> 00:01:03,279 Speaker 1: the weekend affect, which is usually a kill two of 23 00:01:03,320 --> 00:01:06,960 Speaker 1: extra weight, which we will stress is fluid weight after 24 00:01:07,040 --> 00:01:10,600 Speaker 1: a weekend of more liberal eating, shall we say so, 25 00:01:10,959 --> 00:01:16,040 Speaker 1: higher calorie eating, perhaps some alcohol, salty foods, takeaway restaurants. 26 00:01:16,319 --> 00:01:20,240 Speaker 1: And indeed it's come up several times on our Instagram dms, 27 00:01:20,880 --> 00:01:24,600 Speaker 1: can you save your calories up for the weekend? So 28 00:01:24,840 --> 00:01:27,000 Speaker 1: I thought, we all have weekends, we all like to 29 00:01:27,040 --> 00:01:29,520 Speaker 1: indulge on the weekends, so perhaps it was time to 30 00:01:29,680 --> 00:01:32,200 Speaker 1: chat through the advice that we give to our own 31 00:01:32,319 --> 00:01:36,319 Speaker 1: clients about balancing the art of enjoying the weekend with 32 00:01:36,360 --> 00:01:40,279 Speaker 1: a few food indulgences but not completely derailing the diet. 33 00:01:40,480 --> 00:01:42,640 Speaker 1: So I'll kick off off and I know you've got 34 00:01:42,720 --> 00:01:46,280 Speaker 1: some very specific guidelines for your clients as well as 35 00:01:46,280 --> 00:01:49,440 Speaker 1: I do. When I'm working with my clients, I will 36 00:01:49,520 --> 00:01:53,400 Speaker 1: generally give them a plan for their weekdays, which is 37 00:01:53,400 --> 00:01:56,520 Speaker 1: often more structured. It may be earlier mornings, it may 38 00:01:56,560 --> 00:01:59,880 Speaker 1: be the effects of work and training, and often will 39 00:01:59,880 --> 00:02:02,280 Speaker 1: be four or five meals, so it might be breakfast, lunch, 40 00:02:02,320 --> 00:02:04,680 Speaker 1: after new tea, dinner, or if I've got early rises, 41 00:02:04,680 --> 00:02:09,120 Speaker 1: even early morning, so five meals. But on the weekends, 42 00:02:09,200 --> 00:02:11,240 Speaker 1: to account for these extras that we all like to 43 00:02:11,240 --> 00:02:13,360 Speaker 1: have and there's nothing wrong with indulging in some drinks 44 00:02:13,360 --> 00:02:15,760 Speaker 1: with friends or a restaurant meal, but you know, let's 45 00:02:15,760 --> 00:02:18,440 Speaker 1: be honest, that's double sometimes three times the calories like 46 00:02:18,720 --> 00:02:22,320 Speaker 1: a restaurant dessert, is the whole meal. So it's very 47 00:02:22,400 --> 00:02:24,680 Speaker 1: very easy to go over when we're eating away from 48 00:02:24,680 --> 00:02:27,560 Speaker 1: the home, or particularly if your goal is to be 49 00:02:27,560 --> 00:02:30,800 Speaker 1: in a calorie deficit and actually be losing weight. Indeed, 50 00:02:30,840 --> 00:02:33,560 Speaker 1: you can undo all the work of the weekdays over 51 00:02:33,600 --> 00:02:37,440 Speaker 1: the weekend. So rather than sort of a calorie prescription 52 00:02:37,639 --> 00:02:40,639 Speaker 1: per se, where I'm saying, look, you can save your 53 00:02:40,680 --> 00:02:42,600 Speaker 1: extras that you haven't eaten in the weekend, then use 54 00:02:42,600 --> 00:02:45,720 Speaker 1: them all on the weekend. Because physiology, unfortunately doesn't quite 55 00:02:45,720 --> 00:02:49,000 Speaker 1: work like that, I tend to suggest my clients reduce 56 00:02:49,040 --> 00:02:52,520 Speaker 1: the number of meals because that then keeps it very 57 00:02:52,560 --> 00:02:54,520 Speaker 1: clear they don't have to sort of count as many 58 00:02:54,560 --> 00:02:56,279 Speaker 1: calories and be too. 59 00:02:56,000 --> 00:02:57,000 Speaker 2: Specific about it. 60 00:02:57,520 --> 00:03:00,119 Speaker 1: But just the act of eating for your meals is 61 00:03:00,200 --> 00:03:02,679 Speaker 1: generally a great way to control calories. And indeed, from 62 00:03:02,680 --> 00:03:04,880 Speaker 1: the sixteen to eight fasting programs that what we see 63 00:03:04,880 --> 00:03:08,040 Speaker 1: with people when they eat along a fewer hours per 64 00:03:08,120 --> 00:03:10,959 Speaker 1: day or reduce the meal number, they naturally reduce calorie intake. 65 00:03:11,120 --> 00:03:13,799 Speaker 1: So I might say, look, if you're having brunch, well 66 00:03:13,840 --> 00:03:16,000 Speaker 1: you don't need lunch, that makes sense. Or if you're 67 00:03:16,000 --> 00:03:18,600 Speaker 1: having a big restaurant meal and drinks and a heavier 68 00:03:18,639 --> 00:03:21,600 Speaker 1: fast food meal, then you don't need to have anything, 69 00:03:21,800 --> 00:03:24,119 Speaker 1: you know, maybe until lunchtime the next day. So there's 70 00:03:24,160 --> 00:03:27,519 Speaker 1: certainly room to move with meal number, and I say, 71 00:03:27,560 --> 00:03:29,560 Speaker 1: you know, two three meals a day, and really listen 72 00:03:29,600 --> 00:03:32,400 Speaker 1: to your body and your hunger signals and don't be 73 00:03:32,440 --> 00:03:34,440 Speaker 1: eating on Q. When I have clients who are eating 74 00:03:34,440 --> 00:03:36,760 Speaker 1: because a plan says they should have something at four 75 00:03:37,200 --> 00:03:39,160 Speaker 1: even when they're not hungry, that's a bit of a concern. 76 00:03:39,280 --> 00:03:41,520 Speaker 1: So it can also be a great opportunity on the 77 00:03:41,520 --> 00:03:44,520 Speaker 1: weekends to really assess how hungry or how full you 78 00:03:44,560 --> 00:03:48,119 Speaker 1: are at certain times and adjust your volumes accordingly, which 79 00:03:48,160 --> 00:03:50,760 Speaker 1: we're less attuned to doing when we're trying to follow 80 00:03:50,800 --> 00:03:52,880 Speaker 1: plans and diets and be restrictive. 81 00:03:53,560 --> 00:03:55,800 Speaker 2: So that's generally a way that I do it. 82 00:03:55,840 --> 00:03:57,840 Speaker 1: And the other little trick that I use with my 83 00:03:57,880 --> 00:03:59,960 Speaker 1: clients is I say, look, I want you to in 84 00:04:00,080 --> 00:04:02,320 Speaker 1: enjoy your food, but I don't want you to waste 85 00:04:02,360 --> 00:04:06,240 Speaker 1: your calories So when you go to a function and 86 00:04:06,280 --> 00:04:10,400 Speaker 1: they're serving poor quality cannapes or cheat wine, or you're 87 00:04:10,440 --> 00:04:12,680 Speaker 1: at an event like a baby shower and there's not 88 00:04:13,000 --> 00:04:16,160 Speaker 1: great quality food there, don't just eat it because it's there. 89 00:04:16,240 --> 00:04:19,600 Speaker 1: Make mindful decisions so that you're actually really choosing options 90 00:04:19,640 --> 00:04:22,359 Speaker 1: that you get the most satisfaction from. So don't go 91 00:04:22,440 --> 00:04:25,440 Speaker 1: to a beautiful restaurant and order the salad. Order what 92 00:04:25,480 --> 00:04:27,880 Speaker 1: you really feel like, but add salad to it and 93 00:04:27,920 --> 00:04:30,159 Speaker 1: have an entre sized portion, and all those little tricks 94 00:04:30,200 --> 00:04:32,240 Speaker 1: that mean you still get their enjoyment and the taste 95 00:04:32,279 --> 00:04:35,840 Speaker 1: and the flavor without overeating, just because you've given yourself 96 00:04:35,920 --> 00:04:38,839 Speaker 1: psychological permission to do so. And indeed, I have a 97 00:04:38,839 --> 00:04:41,360 Speaker 1: lot of clients who would rather than have two pieces 98 00:04:41,360 --> 00:04:43,680 Speaker 1: of pizza and salad. They'll say it's my meal off 99 00:04:43,680 --> 00:04:45,520 Speaker 1: and eat the whole pizza, even if they didn't want it. 100 00:04:45,640 --> 00:04:48,120 Speaker 1: So that's again a bit of a concern. We want 101 00:04:48,120 --> 00:04:51,159 Speaker 1: to get back to very mindful decisions and really listening 102 00:04:51,160 --> 00:04:53,800 Speaker 1: to your body and always complimenting with edges and salad, 103 00:04:53,880 --> 00:04:57,200 Speaker 1: regardless of if it's a more indulgent meal, so then 104 00:04:57,200 --> 00:05:00,040 Speaker 1: you've enjoyed the higher fat or high calorie food, but 105 00:05:00,120 --> 00:05:02,839 Speaker 1: you've also still got the low calorie salad and veggie 106 00:05:02,880 --> 00:05:04,760 Speaker 1: bulk that we need for good health regardless. 107 00:05:05,240 --> 00:05:07,320 Speaker 3: I agree, and I think weekend eating is something that 108 00:05:07,440 --> 00:05:10,159 Speaker 3: so many people struggle with because I feel like for 109 00:05:10,200 --> 00:05:12,240 Speaker 3: the bulk of us, we lose that structure that we 110 00:05:12,279 --> 00:05:14,159 Speaker 3: have during the week. So one of my top tip 111 00:05:14,200 --> 00:05:16,320 Speaker 3: for my tips for my clients is to create the 112 00:05:16,360 --> 00:05:18,919 Speaker 3: structure on the weekend that we have during the week. 113 00:05:19,080 --> 00:05:21,080 Speaker 3: We wake up, we have a good breakfast, we go 114 00:05:21,160 --> 00:05:23,080 Speaker 3: to work warning teas at this time, then we do 115 00:05:23,120 --> 00:05:25,640 Speaker 3: some exercise, then we have a nice balanced dinner. We 116 00:05:25,720 --> 00:05:28,120 Speaker 3: lose the balance and the structure when it comes to 117 00:05:28,160 --> 00:05:30,880 Speaker 3: the weekend. Too. Many of us are kind of randomly 118 00:05:30,960 --> 00:05:33,480 Speaker 3: grazing all weekend, like we didn't really eat breakfast, but 119 00:05:33,520 --> 00:05:34,960 Speaker 3: then we've got a bit hungry, so we you know, 120 00:05:35,360 --> 00:05:37,200 Speaker 3: ate a couple of bits of chocolate and you know, 121 00:05:37,240 --> 00:05:38,800 Speaker 3: a bite of this, and a lick of this and 122 00:05:38,839 --> 00:05:40,680 Speaker 3: a bit of this, and then we kind of, you know, 123 00:05:41,200 --> 00:05:43,240 Speaker 3: I don't know, had some nuts and some fruit for lunch, 124 00:05:43,240 --> 00:05:44,800 Speaker 3: and then we got really hungry in the afternoon. Then 125 00:05:44,839 --> 00:05:46,599 Speaker 3: we went out and had a huge dinner and some alcohol. 126 00:05:46,640 --> 00:05:48,159 Speaker 3: Then we were a bit hung over the next morning, 127 00:05:48,240 --> 00:05:50,760 Speaker 3: so rather than our bowl of oats, we had, you know, 128 00:05:51,040 --> 00:05:53,360 Speaker 3: I don't know, a burger for breakfast from maccas or 129 00:05:53,400 --> 00:05:55,599 Speaker 3: whatever it might be. I feel like the lack of 130 00:05:55,640 --> 00:05:58,760 Speaker 3: structure on the weekend is what undoes so many people, Susie. 131 00:05:58,839 --> 00:06:01,760 Speaker 3: So I say to my clients, try to structure in 132 00:06:01,960 --> 00:06:04,840 Speaker 3: regular meals and snacks like you would do during the week. 133 00:06:04,920 --> 00:06:07,720 Speaker 3: Try to structure and add in some exercise like you 134 00:06:07,760 --> 00:06:10,320 Speaker 3: would do during the week. Try to plan ahead with 135 00:06:10,400 --> 00:06:12,880 Speaker 3: your meals and snacks like you would do during the week. 136 00:06:12,920 --> 00:06:15,520 Speaker 3: I feel like as humans, we do better and we 137 00:06:15,600 --> 00:06:18,440 Speaker 3: do well with structure. So that's probably my most important 138 00:06:18,480 --> 00:06:20,560 Speaker 3: tip for my clients when it comes to weekend eating. 139 00:06:21,040 --> 00:06:23,520 Speaker 3: And just like you said, like make those calories count 140 00:06:23,520 --> 00:06:25,400 Speaker 3: if you're going out for a lovely meal or at 141 00:06:25,400 --> 00:06:28,440 Speaker 3: someone's birthday or there's a celebration. I say to my clients, 142 00:06:28,560 --> 00:06:31,200 Speaker 3: choose the one to two things that you want the most, 143 00:06:31,400 --> 00:06:35,120 Speaker 3: not everything. Humans don't need an entree, a main, a dessert, 144 00:06:35,160 --> 00:06:37,800 Speaker 3: and alcohol. It's just far too much food for the 145 00:06:37,800 --> 00:06:40,920 Speaker 3: majority of us. If you're an elite class athlete, sure 146 00:06:40,960 --> 00:06:42,919 Speaker 3: you could probably get away with that. Many calories, but 147 00:06:42,960 --> 00:06:44,960 Speaker 3: you also probably wouldn't want to put that much stuff 148 00:06:45,000 --> 00:06:47,320 Speaker 3: into your body, you know, the overly process. You know, 149 00:06:47,480 --> 00:06:49,800 Speaker 3: the desserts, the alcohols, all that sort of thing. So 150 00:06:49,960 --> 00:06:52,640 Speaker 3: even those elite class athletes aren't choosing all of that 151 00:06:52,720 --> 00:06:55,279 Speaker 3: extra food as well. So I feel like it's that 152 00:06:55,480 --> 00:06:57,839 Speaker 3: all or nothing, black or white. I'm on the diem 153 00:06:57,839 --> 00:07:00,440 Speaker 3: off the diet. It's that mindset that undoes so many 154 00:07:00,440 --> 00:07:02,560 Speaker 3: of us on the weekend. Sure, you can save up 155 00:07:02,600 --> 00:07:04,440 Speaker 3: a couple of extra calories during the week, but too 156 00:07:04,440 --> 00:07:07,240 Speaker 3: many of us are being too restrictive during the week 157 00:07:07,320 --> 00:07:10,040 Speaker 3: too quote unquote good with our diet, and then it's 158 00:07:10,040 --> 00:07:11,520 Speaker 3: sort of like we're off the diet, or it's the 159 00:07:11,600 --> 00:07:14,000 Speaker 3: cheat meals on the weekend or the weekend blowout we 160 00:07:14,120 --> 00:07:16,320 Speaker 3: hit Monday and it's like we undid all the hard 161 00:07:16,320 --> 00:07:18,720 Speaker 3: work we did Monday to Friday. So I just feel 162 00:07:18,760 --> 00:07:20,680 Speaker 3: like our weekend's in a little bit more balanced. So 163 00:07:20,720 --> 00:07:22,840 Speaker 3: I like to say to clients, choose the one to 164 00:07:22,920 --> 00:07:25,000 Speaker 3: two things you want the most. Do you want to 165 00:07:25,040 --> 00:07:27,720 Speaker 3: go out and drink fabulous, Just stick to a healthy 166 00:07:27,760 --> 00:07:29,520 Speaker 3: main meal. You don't need the entree, you don't need 167 00:07:29,560 --> 00:07:32,160 Speaker 3: the dessert. With that or is this place known for 168 00:07:32,200 --> 00:07:35,120 Speaker 3: their decaded you know, chocolate puddings or whatever it is. 169 00:07:35,120 --> 00:07:38,040 Speaker 3: If they're known, that restaurant's known to do wonderful desserts, 170 00:07:38,240 --> 00:07:40,480 Speaker 3: choose the dessert and pass on the alcohol. We don't 171 00:07:40,560 --> 00:07:43,400 Speaker 3: have to include everything if the goal is health and 172 00:07:43,400 --> 00:07:45,280 Speaker 3: weight loss. If it's none of it's just to live 173 00:07:45,320 --> 00:07:47,960 Speaker 3: life and enjoy life, and you know, live your first life. 174 00:07:48,040 --> 00:07:50,280 Speaker 3: Of course, go out there, order everything. I'm not here 175 00:07:50,280 --> 00:07:51,960 Speaker 3: to judge. I'm not here to tell you what to do. 176 00:07:52,160 --> 00:07:54,520 Speaker 3: But so many of us riding into the nutrition catch 177 00:07:54,560 --> 00:07:57,520 Speaker 3: and asking Susie and us for advice is around weight 178 00:07:57,520 --> 00:07:59,800 Speaker 3: loss and is around general health. So we can't do 179 00:07:59,880 --> 00:08:02,320 Speaker 3: that all or nothing, black or white approach when it 180 00:08:02,360 --> 00:08:04,800 Speaker 3: comes to eating. We have to find some balance. And 181 00:08:04,840 --> 00:08:07,440 Speaker 3: I do like your idea, Susie, of sort of dropping 182 00:08:07,440 --> 00:08:09,240 Speaker 3: out a meal or two. Not to say that we're 183 00:08:09,480 --> 00:08:11,480 Speaker 3: ignoring our hunger or all that sort of thing, but 184 00:08:11,520 --> 00:08:13,800 Speaker 3: if we're going out for a larger brunch at ten o'clock, 185 00:08:14,000 --> 00:08:16,320 Speaker 3: we probably don't need breakfast at eight o'clock and lunch 186 00:08:16,320 --> 00:08:18,280 Speaker 3: at twelve o'clock. We can probably just get away with 187 00:08:18,320 --> 00:08:20,480 Speaker 3: a bigger brunch and that will help us absorb a 188 00:08:20,480 --> 00:08:22,920 Speaker 3: few of those calories. Rather than having two meals, we 189 00:08:22,960 --> 00:08:25,080 Speaker 3: can have a larger brunch, which then sort of keeps 190 00:08:25,160 --> 00:08:28,040 Speaker 3: us mostly full till late afternoon, if not till dinner 191 00:08:28,120 --> 00:08:30,120 Speaker 3: time as well. So we really try to tune more 192 00:08:30,160 --> 00:08:32,400 Speaker 3: into your hunger. If you've had a bigger meal, it's 193 00:08:32,400 --> 00:08:34,920 Speaker 3: absolutely okay to not have any snacks on the weekend 194 00:08:35,000 --> 00:08:37,640 Speaker 3: order to have a lighter meal the next meal. It's 195 00:08:37,679 --> 00:08:40,080 Speaker 3: okay to have a smoothie for dinner or just a 196 00:08:40,160 --> 00:08:42,719 Speaker 3: light salad without any carbohydrates if that's what you like. 197 00:08:43,000 --> 00:08:45,360 Speaker 3: If you had a super carb heavy, dense lunch and 198 00:08:45,400 --> 00:08:47,800 Speaker 3: you're not really that hungry. So I think listening and 199 00:08:47,840 --> 00:08:50,840 Speaker 3: tuning into our body and acknowledging what we ate, not 200 00:08:50,880 --> 00:08:53,040 Speaker 3: beating ourselves up and saying, oh, I'm so bad, I 201 00:08:53,160 --> 00:08:55,840 Speaker 3: ruined my diet. Oh I'll wait to start again on Monday. 202 00:08:55,920 --> 00:08:57,840 Speaker 3: It's really trying to get back on track the very 203 00:08:57,880 --> 00:09:00,640 Speaker 3: next meal. And if we had a bit too much 204 00:09:00,679 --> 00:09:02,600 Speaker 3: pizza and a bit too much you know, wine or 205 00:09:02,600 --> 00:09:05,319 Speaker 3: beer at lunchtime, then drop it right down for dinner 206 00:09:05,360 --> 00:09:07,240 Speaker 3: and have a wonderful stir fry with a bit of 207 00:09:07,320 --> 00:09:09,600 Speaker 3: lean protein. And that's probably enough for the night, because 208 00:09:09,600 --> 00:09:12,480 Speaker 3: we're probably generally not really that hungry anyway. But I 209 00:09:12,480 --> 00:09:14,760 Speaker 3: do find that where we make the most mistakes is 210 00:09:15,280 --> 00:09:18,160 Speaker 3: with our mindset, Susie. It's getting into that perfect eating 211 00:09:18,200 --> 00:09:20,559 Speaker 3: and if we haven't eaten perfectly, then we're completely off 212 00:09:20,600 --> 00:09:22,920 Speaker 3: the wagon. We're eating and drinking everything all weekend, and 213 00:09:22,960 --> 00:09:25,040 Speaker 3: we're getting back to it on Monday, and by Monday 214 00:09:25,040 --> 00:09:27,280 Speaker 3: it's too late. We've already done all that week, We've 215 00:09:27,360 --> 00:09:29,320 Speaker 3: undone all the hard work we did that week, and 216 00:09:29,360 --> 00:09:32,880 Speaker 3: we're basically continuously starting again on Monday, which is why 217 00:09:32,920 --> 00:09:35,240 Speaker 3: we're not really getting anywhere week to week. 218 00:09:35,480 --> 00:09:38,800 Speaker 1: True, And we should mention actually going back to a 219 00:09:39,080 --> 00:09:41,160 Speaker 1: episode a few weeks back when we spoke about the 220 00:09:41,240 --> 00:09:44,120 Speaker 1: US Weight Control Registry, and I will point back to 221 00:09:44,160 --> 00:09:46,800 Speaker 1: the research which did show that people who had lost 222 00:09:46,800 --> 00:09:49,160 Speaker 1: weight and kept it off basically ate very similar even 223 00:09:49,160 --> 00:09:51,080 Speaker 1: on the weekend. So we should say that is what 224 00:09:51,120 --> 00:09:54,280 Speaker 1: the research is showing, even though perhaps we use slightly 225 00:09:54,280 --> 00:09:57,440 Speaker 1: different strategies at different times. But another couple of things 226 00:09:57,480 --> 00:10:00,200 Speaker 1: sprang to mind when we were talking about this. The 227 00:10:00,200 --> 00:10:02,840 Speaker 1: first is little tricks that you and I both probably 228 00:10:02,960 --> 00:10:07,080 Speaker 1: use if I'm going out late afternoon or dinner. I 229 00:10:07,120 --> 00:10:09,680 Speaker 1: always have something before I go, and the reason is 230 00:10:09,760 --> 00:10:11,880 Speaker 1: when you go to restaurants or to people's houses, you 231 00:10:11,880 --> 00:10:14,120 Speaker 1: don't know when the food's coming, and I find if 232 00:10:14,120 --> 00:10:16,400 Speaker 1: you're over hungry when you're at an event or at 233 00:10:16,400 --> 00:10:19,640 Speaker 1: a restaurant or cafe, you always order the wrong things. 234 00:10:20,120 --> 00:10:21,199 Speaker 2: So I sort of try. 235 00:10:21,040 --> 00:10:22,640 Speaker 1: And have a bit of salad or a cheese and 236 00:10:22,640 --> 00:10:24,560 Speaker 1: crackers an hour or two before I go, so I 237 00:10:24,600 --> 00:10:27,040 Speaker 1: don't arrive with starving. Or a wedding's a good example, 238 00:10:27,240 --> 00:10:29,440 Speaker 1: because you know weddings, you go and then sometimes you're 239 00:10:29,480 --> 00:10:32,160 Speaker 1: waiting two or three hours before the food, and by 240 00:10:32,200 --> 00:10:34,560 Speaker 1: the time it comes, you're so hungry you've demolished all 241 00:10:34,640 --> 00:10:37,120 Speaker 1: the bread, everything on off us. So that's a little 242 00:10:37,160 --> 00:10:39,120 Speaker 1: trick I always like to use, is have something before 243 00:10:39,120 --> 00:10:41,800 Speaker 1: you go. But I also think there's strategies that we 244 00:10:41,880 --> 00:10:46,240 Speaker 1: probably implement without realizing it. So, for example, when I 245 00:10:46,440 --> 00:10:49,800 Speaker 1: go into a restaurant, I generally try not to eat 246 00:10:49,840 --> 00:10:51,160 Speaker 1: too much of the bread, or if I do, I 247 00:10:51,200 --> 00:10:52,920 Speaker 1: sort of pull the middle out and just have the crust, 248 00:10:53,000 --> 00:10:55,520 Speaker 1: because again that's that mindless munching that we probably don't 249 00:10:55,559 --> 00:10:57,240 Speaker 1: need it, but we're eating it. Because it's in front 250 00:10:57,240 --> 00:11:00,320 Speaker 1: of us. Please don't DM me and say it's a 251 00:11:00,320 --> 00:11:02,559 Speaker 1: waste of the middle of the bread, because I'll get 252 00:11:02,559 --> 00:11:05,000 Speaker 1: that feedback, I'm sure. And the other thing I do 253 00:11:05,080 --> 00:11:07,240 Speaker 1: is I always add the sides of veggies and salad. 254 00:11:07,240 --> 00:11:09,840 Speaker 1: And I know we've spoken about this previously, but I 255 00:11:09,920 --> 00:11:12,760 Speaker 1: will generally go for either two entree sized serves if 256 00:11:12,760 --> 00:11:15,480 Speaker 1: I'm having both courses, knowing that you don't need two 257 00:11:15,480 --> 00:11:16,240 Speaker 1: whole meals. 258 00:11:16,880 --> 00:11:18,920 Speaker 2: But then with dessert, I'll usually share it or. 259 00:11:18,920 --> 00:11:21,640 Speaker 1: Have a mouthful or two, knowing again that restaurant desserts 260 00:11:21,640 --> 00:11:24,280 Speaker 1: are a whole meals worth of calories or little options 261 00:11:24,320 --> 00:11:27,359 Speaker 1: like a piscotti with a hot drink or an affigato. 262 00:11:27,920 --> 00:11:31,240 Speaker 1: So there's certainly strategies if you opt for the plain 263 00:11:31,320 --> 00:11:33,520 Speaker 1: seafood or if you opt for the salad based options, 264 00:11:33,520 --> 00:11:35,840 Speaker 1: that you can certainly enjoy a number of courses, but 265 00:11:35,880 --> 00:11:37,959 Speaker 1: you're doing it with far fewer calories but still all 266 00:11:37,960 --> 00:11:40,960 Speaker 1: the enjoyment, because you get the most enjoyment from sweet food, 267 00:11:41,000 --> 00:11:43,640 Speaker 1: in particular within the first couple of mouthfuls. So that's 268 00:11:43,640 --> 00:11:47,319 Speaker 1: why sharing desserts and things, obviously with COVID friendly practices 269 00:11:47,720 --> 00:11:51,160 Speaker 1: makes sense. Or having just the biscotti or the little 270 00:11:51,200 --> 00:11:52,920 Speaker 1: after dinner what are they called, When you have the 271 00:11:52,960 --> 00:11:56,520 Speaker 1: little sweet things after dinner and you can pick the 272 00:11:57,920 --> 00:12:00,200 Speaker 1: petit faurs, Oh yeah, yeah, yeah, and you have just 273 00:12:00,200 --> 00:12:01,839 Speaker 1: one or two of those, just to end it without 274 00:12:01,840 --> 00:12:04,480 Speaker 1: having to demolish the whole sticky date pudding, or if 275 00:12:04,480 --> 00:12:07,280 Speaker 1: you're really going for the dessert, have a lighter option earlier, 276 00:12:07,400 --> 00:12:09,560 Speaker 1: so as opposed to going in and eating all the 277 00:12:09,600 --> 00:12:14,080 Speaker 1: bread and then having a fried fried entree, then a 278 00:12:14,080 --> 00:12:16,559 Speaker 1: big pasta, then fries on the side, and then a 279 00:12:16,600 --> 00:12:18,720 Speaker 1: whole dessert. That's where things go off the rails, and 280 00:12:18,720 --> 00:12:21,160 Speaker 1: that's when you feel sick after eating. And the other 281 00:12:21,200 --> 00:12:23,000 Speaker 1: little trick is if you've had had one of those 282 00:12:23,080 --> 00:12:25,080 Speaker 1: larger meals out or you have had a fast food 283 00:12:25,120 --> 00:12:27,000 Speaker 1: meal because you're with the kids, try and do some 284 00:12:27,080 --> 00:12:29,000 Speaker 1: walking as part of it, you know, walk somewhere and 285 00:12:29,040 --> 00:12:32,200 Speaker 1: get a small scoop of gelato. And I had a 286 00:12:32,240 --> 00:12:34,280 Speaker 1: conversation with a client who I had just seen and 287 00:12:34,320 --> 00:12:36,920 Speaker 1: they sent through a food diary and they had I'd 288 00:12:36,960 --> 00:12:39,400 Speaker 1: literally just had a consult with them, and they went 289 00:12:39,480 --> 00:12:42,040 Speaker 1: to Messina, which a lot of people will recognize as 290 00:12:42,080 --> 00:12:44,880 Speaker 1: a very well loved ice cream gelato place. I love 291 00:12:44,880 --> 00:12:47,520 Speaker 1: that place and not taking anything away from Messina, but 292 00:12:47,559 --> 00:12:49,400 Speaker 1: the great thing about gelato is that you can order 293 00:12:49,440 --> 00:12:51,880 Speaker 1: it in small cups, like just one small scoop. Now 294 00:12:52,040 --> 00:12:53,720 Speaker 1: you pay through the nose for it. Let's be not 295 00:12:54,120 --> 00:12:56,760 Speaker 1: miss that point, but you can order very small portions. 296 00:12:56,800 --> 00:12:56,959 Speaker 3: Now. 297 00:12:57,000 --> 00:13:00,640 Speaker 1: The client that I had, he went also, he went 298 00:13:00,679 --> 00:13:03,520 Speaker 1: and ordered like two large scoops in a cone like 299 00:13:03,800 --> 00:13:06,280 Speaker 1: that was not a smart choice because he could still 300 00:13:06,360 --> 00:13:11,160 Speaker 1: have gelato without completely overindulging and having a massive portion. 301 00:13:11,320 --> 00:13:14,480 Speaker 1: So it's learning to taste things and enjoy them without 302 00:13:14,480 --> 00:13:17,000 Speaker 1: having to stuff yourself just because the food's available. 303 00:13:17,000 --> 00:13:18,600 Speaker 2: And there's a real art to that over time. 304 00:13:19,920 --> 00:13:22,040 Speaker 1: So we're certainly not saying avoiding, but it's saying make 305 00:13:22,120 --> 00:13:25,040 Speaker 1: smart choices and going for tastes of indulgent foods, not 306 00:13:25,160 --> 00:13:27,160 Speaker 1: having enormous portions just because you can. 307 00:13:28,360 --> 00:13:30,840 Speaker 3: And the last tip I'll have is around drinking, because 308 00:13:30,880 --> 00:13:33,040 Speaker 3: we know in Australia we have a large drinking culture. 309 00:13:33,400 --> 00:13:35,480 Speaker 3: We understand that a lot of our listeners like to 310 00:13:35,600 --> 00:13:38,640 Speaker 3: enjoy a drink or maybe one too many. With a 311 00:13:38,640 --> 00:13:40,440 Speaker 3: lot of my clients, I feel like if they're going 312 00:13:40,520 --> 00:13:42,840 Speaker 3: out for a drinking occasion, whether it's a wedding or 313 00:13:42,840 --> 00:13:45,160 Speaker 3: a big celebration or whatever it might be, a lot 314 00:13:45,240 --> 00:13:47,600 Speaker 3: of them are doing they think they're doing the right things. 315 00:13:47,600 --> 00:13:49,000 Speaker 3: So they're going out and they're having a couple of 316 00:13:49,000 --> 00:13:51,160 Speaker 3: wines or beers and they're sitting down and they're having 317 00:13:51,200 --> 00:13:53,160 Speaker 3: a salad with that. It's just not enough that it 318 00:13:53,200 --> 00:13:56,040 Speaker 3: stops substantial enough. So then they get home, when they 319 00:13:56,080 --> 00:13:57,839 Speaker 3: raid the pantry, they eat a bag of chips, or 320 00:13:57,880 --> 00:14:00,480 Speaker 3: they go for the tom can, bubble, the twam or 321 00:14:00,520 --> 00:14:02,800 Speaker 3: something like that. So my tip with drinking is to 322 00:14:02,840 --> 00:14:06,000 Speaker 3: eat a proper meal with some carbohydrate in it. I'm 323 00:14:06,000 --> 00:14:07,640 Speaker 3: not saying you have to have a huge bowl of 324 00:14:07,640 --> 00:14:10,240 Speaker 3: creamy pasta and entire pizza. You might just want to 325 00:14:10,240 --> 00:14:12,199 Speaker 3: get a steak with a baked potato, or you might 326 00:14:12,240 --> 00:14:14,840 Speaker 3: want to get, you know, a nice sturfry meal with 327 00:14:14,880 --> 00:14:16,880 Speaker 3: some rice or with some noodle in it or something 328 00:14:16,920 --> 00:14:18,840 Speaker 3: like that. But I do feel like if you're drinking, 329 00:14:19,040 --> 00:14:21,880 Speaker 3: having a proper balanced meal with your dinner is really 330 00:14:21,920 --> 00:14:25,560 Speaker 3: really important to prevent that sort of bottomless pit hunger 331 00:14:25,560 --> 00:14:27,560 Speaker 3: that you're going to feel a few hours later upon 332 00:14:27,640 --> 00:14:30,880 Speaker 3: returning from your night out of drinking, So really do 333 00:14:31,040 --> 00:14:33,160 Speaker 3: try to think about balancing your meals out a little 334 00:14:33,160 --> 00:14:36,000 Speaker 3: bit better and probably having a salad if you're going 335 00:14:36,040 --> 00:14:37,880 Speaker 3: out in a sort of a bigger drinking night, more 336 00:14:37,920 --> 00:14:40,479 Speaker 3: so than just one or two drinks. Not that we're encouraging, 337 00:14:40,840 --> 00:14:42,640 Speaker 3: you know, alcohol or anything like that, but we do 338 00:14:42,760 --> 00:14:44,040 Speaker 3: know a lot of our clients and a lot of 339 00:14:44,040 --> 00:14:47,280 Speaker 3: our listeners do do that. Please have a proper balanced meal, 340 00:14:47,960 --> 00:14:49,640 Speaker 3: you know, if you are having more than sort of 341 00:14:49,680 --> 00:14:52,160 Speaker 3: one drink, because I just think that it helps your 342 00:14:52,160 --> 00:14:54,160 Speaker 3: body sort of reset a little bit better, Susie, and 343 00:14:54,200 --> 00:14:56,840 Speaker 3: not you know, need all of that extra food later 344 00:14:56,880 --> 00:14:58,760 Speaker 3: on in the middle of the morning when it's probably 345 00:14:58,760 --> 00:15:00,400 Speaker 3: not the best time to be eating. You're going to 346 00:15:00,440 --> 00:15:01,920 Speaker 3: go straight to bed as well. How do you feel 347 00:15:01,920 --> 00:15:04,160 Speaker 3: about sort of drinking and eating. I like to always 348 00:15:04,160 --> 00:15:07,160 Speaker 3: recommend my clients have a proper balanced meal if they 349 00:15:07,160 --> 00:15:09,000 Speaker 3: are going out and having sort of a couple of drinks. 350 00:15:09,160 --> 00:15:11,320 Speaker 1: Very smart idea, and I give a little bit of 351 00:15:11,400 --> 00:15:13,640 Speaker 1: advice and say, look, enjoy your drinks, but just avoid 352 00:15:13,680 --> 00:15:16,960 Speaker 1: the deep fried options. So pub options and pub food 353 00:15:17,000 --> 00:15:19,680 Speaker 1: is notorious for really high fat choices. So if you 354 00:15:19,680 --> 00:15:21,920 Speaker 1: can avoid anything deep fried it'll put you in the 355 00:15:21,960 --> 00:15:25,000 Speaker 1: right position. And also don't forget in pubs in particular, 356 00:15:25,080 --> 00:15:28,200 Speaker 1: the serfs are so enormous For my small females. I'll say, look, 357 00:15:28,320 --> 00:15:30,080 Speaker 1: enjoy it, but take half home and have it the 358 00:15:30,120 --> 00:15:33,240 Speaker 1: next day, because they're just way too big and often small. 359 00:15:33,280 --> 00:15:35,480 Speaker 2: We men can easily just share a pub dinner. 360 00:15:35,520 --> 00:15:38,000 Speaker 1: You don't need to just because of the size of them, 361 00:15:38,160 --> 00:15:39,760 Speaker 1: and they're off and what we're getting when we're out 362 00:15:39,800 --> 00:15:40,760 Speaker 1: drinking with our friends. 363 00:15:42,040 --> 00:15:45,360 Speaker 3: All right, Well, Susie brings us to our next segment. 364 00:15:45,840 --> 00:15:48,200 Speaker 3: There was a media article about coffee and the calories 365 00:15:48,240 --> 00:15:49,800 Speaker 3: in coffee, so I thought that it would be a 366 00:15:49,840 --> 00:15:51,960 Speaker 3: good You and I both love our coffee, and I 367 00:15:52,000 --> 00:15:54,080 Speaker 3: saw the funniest meme which I sent a message to 368 00:15:54,120 --> 00:15:56,680 Speaker 3: you before. We will put this meme up on our 369 00:15:56,720 --> 00:15:59,000 Speaker 3: Instagram accounts, so do look out for our little coffee 370 00:15:59,000 --> 00:16:01,400 Speaker 3: meme of the week. It is pretty amusing. But we 371 00:16:01,440 --> 00:16:04,120 Speaker 3: thought we would talk about coffee on the podcast because 372 00:16:04,280 --> 00:16:07,640 Speaker 3: everybody has their favorite coffee order. Every week there's a 373 00:16:07,640 --> 00:16:09,960 Speaker 3: new type of milk, a new type of coffee order. 374 00:16:10,080 --> 00:16:13,120 Speaker 3: You just don't know really what you're ordering. Basically, this 375 00:16:13,160 --> 00:16:16,920 Speaker 3: meme that I sent Susie was this a girl drinking 376 00:16:17,080 --> 00:16:19,120 Speaker 3: what appeared to be something like a Starbucks. It was 377 00:16:19,120 --> 00:16:21,080 Speaker 3: full of whit cream and syrup and she was sipping 378 00:16:21,080 --> 00:16:23,120 Speaker 3: on it being like I love coffee, and the meme 379 00:16:23,160 --> 00:16:26,160 Speaker 3: basically it was like, no, Rebecca, that's not coffee, that's dessert. 380 00:16:26,360 --> 00:16:28,360 Speaker 3: This is coffee. And it basically just was a shot 381 00:16:28,400 --> 00:16:30,280 Speaker 3: of long like or a shot of expresso, which I 382 00:16:30,280 --> 00:16:32,640 Speaker 3: thought was quite amusing because you know, if you said 383 00:16:32,680 --> 00:16:35,440 Speaker 3: to our great great grandparents, this is how you know 384 00:16:35,600 --> 00:16:38,480 Speaker 3: we order coffee these days. It comes with heavy cream, 385 00:16:38,720 --> 00:16:42,040 Speaker 3: you know, syrups, It comes with lashings of this and that, 386 00:16:42,120 --> 00:16:44,400 Speaker 3: and it honestly it adds up to the calories of 387 00:16:44,440 --> 00:16:47,080 Speaker 3: a dessert. So I really do feel like a discussion 388 00:16:47,120 --> 00:16:50,520 Speaker 3: around our coffee order and how it can really negatively 389 00:16:50,560 --> 00:16:52,960 Speaker 3: impact our weight loss goals, there's probably a good discussion 390 00:16:54,080 --> 00:16:54,760 Speaker 3: for us to have. 391 00:16:54,880 --> 00:16:57,280 Speaker 1: How do you feel, Susie, Well, I think that any 392 00:16:57,360 --> 00:16:59,600 Speaker 1: Italians who are listening are often ab poored by the 393 00:16:59,600 --> 00:17:02,160 Speaker 1: way that that we drink our coffee. Like, let's be honest, 394 00:17:02,200 --> 00:17:04,600 Speaker 1: initially it's an espresso shot or a piccolo at most, 395 00:17:05,080 --> 00:17:08,080 Speaker 1: maybe a cappuccino. If you're really indulging. But you know, 396 00:17:08,160 --> 00:17:09,960 Speaker 1: for one of a better word, we have really sort 397 00:17:10,000 --> 00:17:13,159 Speaker 1: of bastardized coffee, haven't we? The way we have it, 398 00:17:13,200 --> 00:17:15,720 Speaker 1: particularly in Australia, we're particularly indulgent. And I was just 399 00:17:15,760 --> 00:17:18,480 Speaker 1: having this conversation with my sister actually because she was 400 00:17:18,520 --> 00:17:20,919 Speaker 1: up from Melbourne and I went to get her coffee 401 00:17:20,920 --> 00:17:22,440 Speaker 1: and her coffee is an oat piccolo. 402 00:17:23,240 --> 00:17:27,200 Speaker 2: Now it costs me five dollars five dollars. It's tiny. 403 00:17:27,240 --> 00:17:30,199 Speaker 1: It's like it's like a tiny little cart, Like what 404 00:17:30,240 --> 00:17:31,080 Speaker 1: am I paying for? 405 00:17:31,240 --> 00:17:32,800 Speaker 2: Like it's not even real milk. 406 00:17:32,960 --> 00:17:33,080 Speaker 3: Like. 407 00:17:34,000 --> 00:17:36,359 Speaker 1: So the other thing is that if you're looking after 408 00:17:36,400 --> 00:17:38,920 Speaker 1: frugal February, and I'm a big fan of the Sugar 409 00:17:38,960 --> 00:17:43,600 Speaker 1: Mamma group of Budget Savvy Money Finances and she always 410 00:17:43,640 --> 00:17:46,399 Speaker 1: does Frugal February, you know, the coffee with the amount 411 00:17:46,400 --> 00:17:48,640 Speaker 1: of money we're spending on this is huge as well, 412 00:17:48,680 --> 00:17:50,440 Speaker 1: So that's worth it an option, And one time we'll 413 00:17:50,480 --> 00:17:53,880 Speaker 1: do our whole episode on budget friendly nutrition because they 414 00:17:53,880 --> 00:17:56,560 Speaker 1: often go hand in hand. But I think that one 415 00:17:56,560 --> 00:17:58,560 Speaker 1: of the issues that is coming up more frequently for 416 00:17:58,640 --> 00:18:00,600 Speaker 1: me is there's such a vast different in the milk, 417 00:18:00,760 --> 00:18:03,800 Speaker 1: so we know what's in full cream milk. We know 418 00:18:03,800 --> 00:18:06,640 Speaker 1: what's in reduce that or skim milk, but there's such 419 00:18:06,680 --> 00:18:08,600 Speaker 1: a big difference between all the almond milks all the 420 00:18:08,600 --> 00:18:10,960 Speaker 1: oat milks. You also don't know what you're getting, so 421 00:18:11,000 --> 00:18:13,280 Speaker 1: you can have an oat milk latte which can have 422 00:18:13,560 --> 00:18:16,280 Speaker 1: quite a significant amount of sugar in it, or if 423 00:18:16,320 --> 00:18:19,080 Speaker 1: they're using unsweetened you're not getting any so it can 424 00:18:19,119 --> 00:18:21,800 Speaker 1: be just a little bit hard to track it. But 425 00:18:21,880 --> 00:18:23,640 Speaker 1: as a rule of thumbly and I guess the one 426 00:18:23,640 --> 00:18:26,720 Speaker 1: thing that is constant around all the coffee discussions I 427 00:18:26,760 --> 00:18:29,280 Speaker 1: have with my clients and coffee orders is I want 428 00:18:29,280 --> 00:18:31,320 Speaker 1: them to be small. I don't want them to be 429 00:18:31,400 --> 00:18:34,000 Speaker 1: large in general, because once they're getting too large coffees, 430 00:18:34,040 --> 00:18:36,040 Speaker 1: they tend to be sort of equivalent at least to 431 00:18:36,040 --> 00:18:38,360 Speaker 1: a slice of bread of calories, and we really need 432 00:18:38,400 --> 00:18:40,600 Speaker 1: to count that they're not free, they're not extras. So 433 00:18:40,840 --> 00:18:44,199 Speaker 1: if you're having milk coffee, whichever milk it is, you know, 434 00:18:44,240 --> 00:18:46,560 Speaker 1: a small is a good size, or if it's getting 435 00:18:46,560 --> 00:18:49,000 Speaker 1: too large, you probably don't need much extra food with it, 436 00:18:49,040 --> 00:18:50,960 Speaker 1: So keep that in mind. And that's a place where 437 00:18:50,960 --> 00:18:53,199 Speaker 1: many of us come Undone the other issue I have 438 00:18:53,320 --> 00:18:55,960 Speaker 1: is when clients are using coffee as sort of a 439 00:18:56,000 --> 00:18:58,920 Speaker 1: teaser to a meal, and it disrupts their appetite for 440 00:18:58,960 --> 00:18:59,520 Speaker 1: the whole day. 441 00:18:59,600 --> 00:19:01,240 Speaker 2: So, for example, I'll have many. 442 00:19:01,040 --> 00:19:03,639 Speaker 1: Clients who have a coffee at home, even if it's 443 00:19:03,680 --> 00:19:07,000 Speaker 1: an espresso, but it's still with a significant amount of milk, 444 00:19:07,359 --> 00:19:09,239 Speaker 1: and then they'll even have a second one, So they 445 00:19:09,280 --> 00:19:11,240 Speaker 1: might have the first one sort of by six seven, 446 00:19:11,520 --> 00:19:13,720 Speaker 1: then a second one eightish, and then they're not hungry 447 00:19:13,720 --> 00:19:16,400 Speaker 1: for a real breakfast, so then they get hungry late 448 00:19:16,480 --> 00:19:18,719 Speaker 1: morning and sort of eat them and it puts their 449 00:19:18,800 --> 00:19:21,520 Speaker 1: lunch back. So I try and shift it so the 450 00:19:21,600 --> 00:19:24,119 Speaker 1: coffee with milk has to be consumed with the food, 451 00:19:24,680 --> 00:19:26,600 Speaker 1: and I find it's much better when it comes to 452 00:19:26,640 --> 00:19:30,480 Speaker 1: regulating appetite. Now that's anecdotal, but it's a constant pattern 453 00:19:30,520 --> 00:19:33,000 Speaker 1: I see with many of my women, and particularly working 454 00:19:33,000 --> 00:19:35,480 Speaker 1: women up early with the kids. They don't have time 455 00:19:35,480 --> 00:19:38,440 Speaker 1: for breakfast, so they just substitute coffee. But it disrupts 456 00:19:38,480 --> 00:19:40,639 Speaker 1: my appetite for the rest of the day. So I 457 00:19:40,760 --> 00:19:42,680 Speaker 1: sort of just try and make sure that the coffees 458 00:19:42,720 --> 00:19:46,119 Speaker 1: come with the food rather than a replacement for the food, 459 00:19:46,240 --> 00:19:48,840 Speaker 1: so it doesn't disrupt the appetite and hunger regulation through 460 00:19:48,880 --> 00:19:49,320 Speaker 1: the morning. 461 00:19:50,000 --> 00:19:52,480 Speaker 3: Couldn't agree more. And I always laugh when you said, 462 00:19:52,800 --> 00:19:55,200 Speaker 3: you know, Italians would probably be horrified without coffee orders. 463 00:19:55,280 --> 00:19:57,399 Speaker 3: I remember when I was in Italy, I get a 464 00:19:57,440 --> 00:20:00,280 Speaker 3: little bit of reflux, so just drinking straight coffee is 465 00:20:00,320 --> 00:20:01,879 Speaker 3: not so great for me. So I would ask for 466 00:20:01,880 --> 00:20:04,080 Speaker 3: an americano, which is basically a shot of coffee with 467 00:20:04,119 --> 00:20:06,240 Speaker 3: some hot water, just to sort of try to dilute 468 00:20:06,280 --> 00:20:08,080 Speaker 3: down the caffeine a little bit so it didn't sort 469 00:20:08,080 --> 00:20:10,399 Speaker 3: of come back on me. And I most remember ever, 470 00:20:10,600 --> 00:20:12,600 Speaker 3: I went instead of saying, I'll just have an expresso. 471 00:20:12,840 --> 00:20:15,280 Speaker 3: Obviously I can't speak Italian, but most of the people get, 472 00:20:15,320 --> 00:20:17,720 Speaker 3: you know, expresso, and I'd say americano and they just 473 00:20:17,760 --> 00:20:19,000 Speaker 3: look at me and it was like it was so 474 00:20:19,240 --> 00:20:21,639 Speaker 3: frowned upon it. I can imagine if you know, Normals's 475 00:20:21,680 --> 00:20:24,119 Speaker 3: going over there asking for oat milk or hazel up 476 00:20:24,119 --> 00:20:26,639 Speaker 3: milk or you know, adding syrup or adding heavy cream 477 00:20:26,680 --> 00:20:29,600 Speaker 3: into it, like it just it really doesn't go down 478 00:20:29,680 --> 00:20:32,440 Speaker 3: so well. So yeah, we have really turned a coffee 479 00:20:32,480 --> 00:20:36,000 Speaker 3: culture into more of dessert. And to give you an 480 00:20:36,040 --> 00:20:38,359 Speaker 3: example of how it does become dessert, one of my 481 00:20:38,440 --> 00:20:40,720 Speaker 3: us clients, was like, this is my coffee order. I'm 482 00:20:40,800 --> 00:20:43,040 Speaker 3: very flexible with how I coach my clients. I always 483 00:20:43,040 --> 00:20:44,680 Speaker 3: like to say, you know, you can eat what you want. 484 00:20:44,680 --> 00:20:46,080 Speaker 3: We're just going to make it fit. And if this 485 00:20:46,160 --> 00:20:47,520 Speaker 3: is what you really want, we're going to have to 486 00:20:47,520 --> 00:20:50,240 Speaker 3: make some sort of sacrifices or little exchanges in other 487 00:20:50,280 --> 00:20:51,879 Speaker 3: areas in order to make it fit and keep you 488 00:20:51,880 --> 00:20:53,560 Speaker 3: on a deficit. And she said to me, this is 489 00:20:53,560 --> 00:20:55,440 Speaker 3: my coffee order and I am not changing it. And 490 00:20:55,480 --> 00:20:57,680 Speaker 3: I was like, okay, cool, let's make it work. So 491 00:20:57,720 --> 00:20:59,720 Speaker 3: she got She was like, first of all, I don't 492 00:20:59,760 --> 00:21:01,680 Speaker 3: like coffee. It has to be cold. In my head, 493 00:21:01,720 --> 00:21:04,560 Speaker 3: I'm like, no, it's not really coffee. She's like, it 494 00:21:04,560 --> 00:21:06,080 Speaker 3: has to be cold. It's one of the you know, 495 00:21:06,200 --> 00:21:07,760 Speaker 3: it's a frape. And I was like okay. She goes, 496 00:21:07,800 --> 00:21:09,760 Speaker 3: I get skim milk and I was like, okay, good start, 497 00:21:09,800 --> 00:21:11,880 Speaker 3: we can go lower calories. But then she has heavy 498 00:21:11,920 --> 00:21:14,360 Speaker 3: cream into it for some reason. Us you know, they 499 00:21:14,480 --> 00:21:17,640 Speaker 3: use a lot of cream and it's called half half 500 00:21:17,680 --> 00:21:19,439 Speaker 3: that sort of thing. So she says heavy cream, a 501 00:21:19,440 --> 00:21:21,720 Speaker 3: bit of half half hazel nut syrup, and she gets 502 00:21:21,720 --> 00:21:24,760 Speaker 3: a large iced frape whatever it might be. When we 503 00:21:24,800 --> 00:21:27,280 Speaker 3: did the numbers on that SUSI it was roughly four 504 00:21:27,359 --> 00:21:28,640 Speaker 3: hundred and eighty calories. 505 00:21:28,680 --> 00:21:29,919 Speaker 2: I was going to say six hundred. 506 00:21:30,080 --> 00:21:31,000 Speaker 3: Yeah, it was a meal. 507 00:21:31,119 --> 00:21:31,680 Speaker 2: Yeah yeah. 508 00:21:31,680 --> 00:21:33,240 Speaker 3: Anyway, when we did brand the numbers, it was close 509 00:21:33,280 --> 00:21:35,919 Speaker 3: to five hundred calories. It was basically a meal. And 510 00:21:35,920 --> 00:21:38,760 Speaker 3: this is what she was having between breakfast and lunch 511 00:21:38,840 --> 00:21:40,280 Speaker 3: every day. And I get that she didn't want to 512 00:21:40,280 --> 00:21:42,680 Speaker 3: compromise on that, but it didn't really give me much 513 00:21:42,760 --> 00:21:45,040 Speaker 3: room to movement to move with when you have a 514 00:21:45,080 --> 00:21:47,879 Speaker 3: five hundred calorie drink in there, and I was like, 515 00:21:47,920 --> 00:21:49,880 Speaker 3: does that fill you up? Like do you still need lunch? 516 00:21:49,920 --> 00:21:52,280 Speaker 3: And she's like, oh yeah, I'm hungry by lunchtime, which 517 00:21:52,320 --> 00:21:53,960 Speaker 3: you sort of amaze me due to the amount of 518 00:21:54,000 --> 00:21:57,119 Speaker 3: calories in there. But again, when you're drinking something versus 519 00:21:57,160 --> 00:22:00,439 Speaker 3: sitting down and eating it, your brain does get that 520 00:22:00,560 --> 00:22:04,280 Speaker 3: message necessarily that it's food. Often with liquids, we don't 521 00:22:04,280 --> 00:22:06,960 Speaker 3: feel as full and our brain sort of doesn't recognize 522 00:22:06,960 --> 00:22:09,240 Speaker 3: that as food, so we still want to need another 523 00:22:09,280 --> 00:22:11,760 Speaker 3: meal after that. So that's sort of an example of 524 00:22:11,760 --> 00:22:13,960 Speaker 3: where we can be going wrong with out coffee orders. 525 00:22:13,960 --> 00:22:16,280 Speaker 3: I know the majority of our listeners probably aren't doing that. 526 00:22:16,560 --> 00:22:18,359 Speaker 3: But even bear in mind a lot of things like 527 00:22:18,840 --> 00:22:20,880 Speaker 3: if you were to have a cup of unsweetened almond milk. 528 00:22:20,880 --> 00:22:23,000 Speaker 3: A lot of people use almond milk. Some people use 529 00:22:23,040 --> 00:22:24,800 Speaker 3: it for the ethical reason that they want to be 530 00:22:24,840 --> 00:22:26,720 Speaker 3: plant based, and that's fine, but I feel like a 531 00:22:26,760 --> 00:22:28,720 Speaker 3: lot of our listeners are using it because they think 532 00:22:28,720 --> 00:22:30,720 Speaker 3: it's the lowest calorie milk. And if you're going to 533 00:22:30,760 --> 00:22:33,680 Speaker 3: the supermarket and you're purchasing I think of almond milk, 534 00:22:33,680 --> 00:22:35,920 Speaker 3: which is unsweetened, then yes, it is probably one of 535 00:22:35,960 --> 00:22:38,120 Speaker 3: the lowest calorie milks. I really hope that you're getting 536 00:22:38,119 --> 00:22:40,639 Speaker 3: something that's fortified with calcium. Just as a side note, 537 00:22:40,720 --> 00:22:43,040 Speaker 3: but generally a couple of unsweetened almond milk is about 538 00:22:43,040 --> 00:22:45,960 Speaker 3: forty calories a cup. What you're getting in a cafe 539 00:22:46,119 --> 00:22:48,960 Speaker 3: or a restaurant is Barista almond milk. It has the 540 00:22:49,040 --> 00:22:51,840 Speaker 3: same calories as normal milk. A lot of people don't 541 00:22:51,920 --> 00:22:54,919 Speaker 3: realize that. Also, things like lactose free milksus. We have 542 00:22:54,960 --> 00:22:57,280 Speaker 3: a lot of listeners and our clients who really struggle 543 00:22:57,320 --> 00:22:59,679 Speaker 3: to digest the lactose component of milk, so they use 544 00:22:59,720 --> 00:23:01,520 Speaker 3: like to free milk, and I had a client say 545 00:23:01,520 --> 00:23:03,280 Speaker 3: to me, but I'm using lactose free milk, but it's 546 00:23:03,280 --> 00:23:05,040 Speaker 3: the skim milk and sowered, you know, it doesn't really 547 00:23:05,080 --> 00:23:07,240 Speaker 3: have many calories in it. And I said, I guarantee 548 00:23:07,280 --> 00:23:10,480 Speaker 3: you that your cafe isn't using lactose free skim milk. 549 00:23:10,480 --> 00:23:12,040 Speaker 3: And I got her to check with the cafe the 550 00:23:12,080 --> 00:23:14,440 Speaker 3: next time she went, and of course they were using 551 00:23:14,520 --> 00:23:16,800 Speaker 3: lactose free full cream milk. So she thought she was 552 00:23:16,800 --> 00:23:19,040 Speaker 3: having about half the calories than what she was actually having. 553 00:23:19,119 --> 00:23:22,120 Speaker 3: And she was having two brewster made coffees a day, 554 00:23:22,880 --> 00:23:24,760 Speaker 3: you know, expensive habit, but it is something that she 555 00:23:25,080 --> 00:23:27,600 Speaker 3: you know, budgeted board. It was something that she really enjoyed. 556 00:23:27,640 --> 00:23:29,560 Speaker 3: So what we got her doing was just, you know, 557 00:23:29,600 --> 00:23:31,440 Speaker 3: we had to make a few other swaps in other 558 00:23:31,480 --> 00:23:33,320 Speaker 3: areas because she was having a lot more calories and 559 00:23:33,400 --> 00:23:35,280 Speaker 3: she actually thought she was having I mean a couple 560 00:23:35,280 --> 00:23:37,240 Speaker 3: of a couple of full cream milk, it's one hundred 561 00:23:37,240 --> 00:23:39,280 Speaker 3: and fifty calories. If you were to get a medium 562 00:23:39,359 --> 00:23:42,119 Speaker 3: sized coffee twice a day, that's an extra three hundred 563 00:23:42,160 --> 00:23:45,600 Speaker 3: calories that you're contributing every day towards your coffee habit. 564 00:23:45,640 --> 00:23:47,320 Speaker 3: And that's a pretty that's a pretty clean coffee. You know, 565 00:23:47,320 --> 00:23:49,520 Speaker 3: she wasn't adding any sugar, she wasn't adding any any 566 00:23:49,560 --> 00:23:52,040 Speaker 3: sweetness to that or syrups to that. That was just 567 00:23:52,080 --> 00:23:55,480 Speaker 3: a straight I think lactose free flat white medium that 568 00:23:55,520 --> 00:23:58,040 Speaker 3: she was getting twice date was an additional three hundred calories, 569 00:23:58,080 --> 00:23:59,639 Speaker 3: So it really does add up at the end of 570 00:23:59,640 --> 00:24:02,280 Speaker 3: the day. And if you're adding hazel nut syrup, and 571 00:24:02,359 --> 00:24:04,440 Speaker 3: if you're adding heavy cream, if you're adding half half, 572 00:24:04,480 --> 00:24:07,240 Speaker 3: if we're adding sugars to that, it really makes a 573 00:24:07,240 --> 00:24:08,719 Speaker 3: difference at the end of the day, doesn't it. Like 574 00:24:08,760 --> 00:24:11,600 Speaker 3: your coffee order, it counts if you're not getting at 575 00:24:11,720 --> 00:24:13,879 Speaker 3: espresso order Americano, it is. 576 00:24:13,920 --> 00:24:16,560 Speaker 1: And so some little tricks for people who love do 577 00:24:16,720 --> 00:24:19,320 Speaker 1: love their coffee. And just going back to your client example, 578 00:24:19,320 --> 00:24:22,080 Speaker 1: I would say that in my experience, people feel hungry 579 00:24:22,080 --> 00:24:25,280 Speaker 1: because they've had that constant dream of sweet liquid. So 580 00:24:25,280 --> 00:24:28,960 Speaker 1: it's that sugar that actually drives the appetite. So there 581 00:24:29,000 --> 00:24:31,600 Speaker 1: is an experience of hunger, even though it's not too emptiness. 582 00:24:31,640 --> 00:24:34,240 Speaker 1: So be mindful of those sugary milks as part of 583 00:24:34,240 --> 00:24:36,640 Speaker 1: that in programming you to look for more and more 584 00:24:36,680 --> 00:24:38,600 Speaker 1: over time, and that's why we need that break in 585 00:24:38,640 --> 00:24:42,119 Speaker 1: between eating of at least three hours. But you know, 586 00:24:42,119 --> 00:24:44,600 Speaker 1: if you love coffee, there's a lot of ways you 587 00:24:44,640 --> 00:24:47,960 Speaker 1: can very quickly or easily change your order to be 588 00:24:48,080 --> 00:24:50,760 Speaker 1: much lighter. So just go start having a three quarter 589 00:24:51,040 --> 00:24:52,879 Speaker 1: instead of a full one in the afternoon if you 590 00:24:53,000 --> 00:24:56,159 Speaker 1: like a second one, or a piccolo over time, or 591 00:24:56,240 --> 00:24:58,159 Speaker 1: you know, enjoy your espressos and get back to the 592 00:24:58,160 --> 00:25:01,040 Speaker 1: actual flavor rather than the milk it so much. So, 593 00:25:01,320 --> 00:25:03,560 Speaker 1: certainly we're not against coffee. As I've said before on 594 00:25:03,600 --> 00:25:07,040 Speaker 1: the podcast Land it's the highlight of my day. I 595 00:25:07,080 --> 00:25:09,359 Speaker 1: love my coffee and I appreciate it, but I really, 596 00:25:09,480 --> 00:25:11,720 Speaker 1: you know, urge people just to take a closer look 597 00:25:11,760 --> 00:25:13,800 Speaker 1: because often you can be getting a lot of extra 598 00:25:13,840 --> 00:25:17,959 Speaker 1: calories or sugars that you don't realize, and it can 599 00:25:18,000 --> 00:25:21,960 Speaker 1: be really playing havoc with your underlying appetite regulation. Absolutely, 600 00:25:22,160 --> 00:25:24,600 Speaker 1: And for our final segment of the show, LeAnn our 601 00:25:24,680 --> 00:25:30,040 Speaker 1: listener question was in relation to periods and specifically, how 602 00:25:30,440 --> 00:25:32,840 Speaker 1: what can I eat to get my period back if 603 00:25:32,880 --> 00:25:35,880 Speaker 1: it had been absent like we've lost it now. There's 604 00:25:35,920 --> 00:25:38,119 Speaker 1: a number of reasons, and I don't say that in 605 00:25:38,160 --> 00:25:40,639 Speaker 1: a comical way. There's a number of reasons that people 606 00:25:40,680 --> 00:25:44,320 Speaker 1: may notice that their period is absent. Obviously the obvious 607 00:25:45,080 --> 00:25:47,200 Speaker 1: making sure you're not pregnant, but I think in this 608 00:25:47,280 --> 00:25:50,320 Speaker 1: listener case, it was more in relation to what we 609 00:25:50,320 --> 00:25:53,280 Speaker 1: would describe as a min arehea, which is where a 610 00:25:53,359 --> 00:25:57,560 Speaker 1: period is absent over a period of time. And usually 611 00:25:57,600 --> 00:26:01,359 Speaker 1: the reason is when people are trained a lot, or 612 00:26:01,560 --> 00:26:04,800 Speaker 1: in the case of athletes, and so that is certainly 613 00:26:05,280 --> 00:26:08,080 Speaker 1: a cause for concern because if estrogen levels are low, 614 00:26:08,400 --> 00:26:10,639 Speaker 1: that can impact bone health. So it's certainly not something 615 00:26:10,720 --> 00:26:13,879 Speaker 1: we would want to ignore. And in my experience, and 616 00:26:14,200 --> 00:26:19,159 Speaker 1: one of the most common reasons is low nutrition or 617 00:26:19,200 --> 00:26:22,920 Speaker 1: low body weight, or the pursuing of low body weight 618 00:26:23,000 --> 00:26:25,879 Speaker 1: so overly restrictive diets that may be eliminating calories and 619 00:26:25,960 --> 00:26:30,200 Speaker 1: or carbohydrates, so that you know is probably one presentation. 620 00:26:30,320 --> 00:26:32,359 Speaker 1: The other is, of course perimenopause, and if you're in 621 00:26:32,400 --> 00:26:34,800 Speaker 1: your late forties fifties, you might be getting to the 622 00:26:34,800 --> 00:26:36,680 Speaker 1: age where suddenly periods go absent. 623 00:26:38,000 --> 00:26:39,760 Speaker 2: And then there's my girls with pcos. 624 00:26:39,760 --> 00:26:44,560 Speaker 1: So pcos will have you know, often really unsteady cycles 625 00:26:44,560 --> 00:26:46,600 Speaker 1: in which the period may go absent for several months 626 00:26:46,640 --> 00:26:49,119 Speaker 1: at a time, and with the right dietary intervention, we 627 00:26:49,119 --> 00:26:51,879 Speaker 1: can indeed try and improve that and get the cycle 628 00:26:51,920 --> 00:26:53,560 Speaker 1: back on track, and that can be a sign that 629 00:26:53,800 --> 00:26:56,760 Speaker 1: the pcos or the insulin that's underlying that can be 630 00:26:56,800 --> 00:26:59,240 Speaker 1: getting more under control. But in the case of this 631 00:26:59,520 --> 00:27:03,680 Speaker 1: specific question, in relation to someone who was a chronic trainer, 632 00:27:04,080 --> 00:27:07,720 Speaker 1: I'll give sort of a case example. So I would 633 00:27:07,760 --> 00:27:10,680 Speaker 1: have a twenty or thirty year old female who likes 634 00:27:10,680 --> 00:27:13,600 Speaker 1: to have a relatively low body weight, often training twice 635 00:27:13,600 --> 00:27:16,320 Speaker 1: a day, and usually high intensity training, so perhaps weights 636 00:27:16,320 --> 00:27:19,080 Speaker 1: in a sort of CrossFit session, and over time they're 637 00:27:19,119 --> 00:27:22,800 Speaker 1: reducing calories and perhaps eating on thy twelve hundred calories 638 00:27:22,840 --> 00:27:25,479 Speaker 1: over long periods of time to try and keep their 639 00:27:25,520 --> 00:27:28,159 Speaker 1: body fat as well as possible. Now, because part of 640 00:27:28,400 --> 00:27:32,240 Speaker 1: the female reproductive system is based on hormones, those hormones 641 00:27:32,240 --> 00:27:34,800 Speaker 1: require a certain amount of fat, and if fat intake 642 00:27:34,880 --> 00:27:38,040 Speaker 1: is overly low and or calories chronically deprived over time, 643 00:27:38,119 --> 00:27:41,600 Speaker 1: that can lead to aimin a rear, which can be 644 00:27:41,720 --> 00:27:45,320 Speaker 1: a cause for concern. Now, indeed, sometimes gps and doctors 645 00:27:45,320 --> 00:27:49,000 Speaker 1: will prescribe the contraceptive peel to mask that. But for melia, 646 00:27:49,040 --> 00:27:50,600 Speaker 1: and it does come back to really having a look 647 00:27:50,640 --> 00:27:54,240 Speaker 1: at chronic calorie deprivation, which we have referred to because 648 00:27:54,280 --> 00:27:57,359 Speaker 1: if you're chronically low in essential nutrients things like your iron, 649 00:27:57,400 --> 00:28:00,800 Speaker 1: your zinc, your essential fatty acids. Yes, that can be 650 00:28:00,840 --> 00:28:03,719 Speaker 1: closely associated with the absence of the menstrual cycle. 651 00:28:04,320 --> 00:28:06,840 Speaker 3: Absolutely, and I really like I'm it really makes my 652 00:28:06,880 --> 00:28:10,080 Speaker 3: blood boil, and gps are just prescribing medication versus finding 653 00:28:10,080 --> 00:28:12,800 Speaker 3: out the root cause of why women have lost their periods. 654 00:28:12,800 --> 00:28:14,879 Speaker 3: That's not normal. If you are someone who you know 655 00:28:14,920 --> 00:28:17,600 Speaker 3: has PCs and your period's always been a regular, well 656 00:28:17,640 --> 00:28:20,040 Speaker 3: that might be your normal. But if your normalist to 657 00:28:20,119 --> 00:28:22,399 Speaker 3: have a regular period and have a regular cycle and 658 00:28:22,440 --> 00:28:25,160 Speaker 3: then suddenly it disappears, that is something that you need 659 00:28:25,200 --> 00:28:28,000 Speaker 3: to figure out why. And there could be many reasons 660 00:28:28,040 --> 00:28:30,680 Speaker 3: for that. And if your GPS not listening, I would 661 00:28:30,720 --> 00:28:33,440 Speaker 3: really urge you to find a new GP who really 662 00:28:33,520 --> 00:28:35,399 Speaker 3: does care about getting to the root calls, because you 663 00:28:35,440 --> 00:28:38,200 Speaker 3: need to find out why your period's gone missing before 664 00:28:38,240 --> 00:28:40,600 Speaker 3: you can actually do something about it. And sadly, there's 665 00:28:40,680 --> 00:28:43,320 Speaker 3: no exact food. I think the listening question was really 666 00:28:43,360 --> 00:28:45,680 Speaker 3: around what foods can I eat to get my period back? 667 00:28:45,880 --> 00:28:49,040 Speaker 3: There's no exact food, but what we know overall is 668 00:28:49,080 --> 00:28:51,720 Speaker 3: that we simply need to eat enough to get our 669 00:28:51,720 --> 00:28:53,880 Speaker 3: period back in the case of sort of amen area, 670 00:28:53,920 --> 00:28:56,000 Speaker 3: if we're overtraining, if we've got too low of a 671 00:28:56,040 --> 00:28:58,280 Speaker 3: body weight, we really do want and we had a 672 00:28:58,280 --> 00:29:00,880 Speaker 3: conversation around BMI a few weeks ago on the podcast, 673 00:29:01,320 --> 00:29:03,960 Speaker 3: and this isn't a sort of a maybe a reason 674 00:29:04,000 --> 00:29:06,320 Speaker 3: where BMI can become a little bit more helpful. We 675 00:29:06,360 --> 00:29:09,200 Speaker 3: really do want our BMI up over that eighteen point five, 676 00:29:09,320 --> 00:29:11,800 Speaker 3: if not over twenty, and we really do want to 677 00:29:11,840 --> 00:29:14,080 Speaker 3: step back on our exercise and make sure we're not 678 00:29:14,120 --> 00:29:17,840 Speaker 3: over exercising, we're getting enough sleep and recovery in between, 679 00:29:18,080 --> 00:29:20,760 Speaker 3: because you know, two exercise sessions a day, every single 680 00:29:20,880 --> 00:29:24,120 Speaker 3: day is hardcore. And for some of our elite athletes, okay, sure, 681 00:29:24,160 --> 00:29:25,960 Speaker 3: that might be the level of training you need to 682 00:29:26,000 --> 00:29:28,360 Speaker 3: do to perform at your level of sport. But for 683 00:29:28,400 --> 00:29:30,000 Speaker 3: most of us, or what we call it is that 684 00:29:30,080 --> 00:29:32,840 Speaker 3: weekend worry is people who love training and exercise, it's 685 00:29:32,840 --> 00:29:36,240 Speaker 3: probably too much. So really make sure that overall you're 686 00:29:36,280 --> 00:29:39,320 Speaker 3: eating enough, your body weight is at a level that 687 00:29:39,440 --> 00:29:42,840 Speaker 3: is considered healthy based on population standards, and that you're 688 00:29:42,880 --> 00:29:45,920 Speaker 3: not over exercising and with foods. Of course, we want 689 00:29:45,960 --> 00:29:48,080 Speaker 3: a good quality diet, and as you mentioned, Susie, like, 690 00:29:48,120 --> 00:29:50,440 Speaker 3: we want enough fat in our diet. And if you're 691 00:29:50,480 --> 00:29:52,760 Speaker 3: someone who looks at what they're eating and you're tracking 692 00:29:52,760 --> 00:29:55,320 Speaker 3: your macros and that sort of thing, females need at 693 00:29:55,360 --> 00:29:58,640 Speaker 3: a very bare minimum at least twenty percent fat in 694 00:29:58,680 --> 00:30:01,280 Speaker 3: their diet. Often we do so much better and our 695 00:30:01,320 --> 00:30:03,760 Speaker 3: hormones and our cycles do so much better with at 696 00:30:03,840 --> 00:30:05,840 Speaker 3: least sort of that thirty percent fat in our diet 697 00:30:05,880 --> 00:30:08,000 Speaker 3: as well. So if you're conscious of doing that, make 698 00:30:08,040 --> 00:30:10,480 Speaker 3: sure that your fat intake isn't too low. And I 699 00:30:10,520 --> 00:30:13,240 Speaker 3: know it, it is an easy area you pull back 700 00:30:13,280 --> 00:30:15,120 Speaker 3: on your fat, and it's really easy to drop yourself 701 00:30:15,120 --> 00:30:16,920 Speaker 3: into a calorie deficit. So I feel like a lot 702 00:30:16,960 --> 00:30:18,920 Speaker 3: of people do do that because it's the easiest way 703 00:30:18,920 --> 00:30:21,520 Speaker 3: to save calories, but it also can have some really 704 00:30:21,600 --> 00:30:25,240 Speaker 3: negative implications on your body and your hormone pathways if 705 00:30:25,280 --> 00:30:28,000 Speaker 3: your fat intake is too low over all, and also 706 00:30:28,040 --> 00:30:30,400 Speaker 3: your calorie intake is too low overall as well. 707 00:30:30,560 --> 00:30:32,680 Speaker 1: Now that's good advice, and you can always check how 708 00:30:32,760 --> 00:30:35,480 Speaker 1: what your macro nutrient intake is on a number of 709 00:30:35,520 --> 00:30:37,800 Speaker 1: the calorie programs like my fitness power, just to give 710 00:30:37,840 --> 00:30:41,440 Speaker 1: a quick check, and certainly in women of reproductive ages, 711 00:30:41,440 --> 00:30:43,600 Speaker 1: if your fat intake was below twenty percent, I'd be 712 00:30:43,600 --> 00:30:46,880 Speaker 1: a little bit concerned or less than say forty grams 713 00:30:46,920 --> 00:30:49,000 Speaker 1: a day. Yeah, thirty forty grams a day would be 714 00:30:49,040 --> 00:30:49,560 Speaker 1: way too low. 715 00:30:49,600 --> 00:30:51,760 Speaker 3: But those apps are you know, they're time consuming, they're 716 00:30:51,800 --> 00:30:53,320 Speaker 3: sort of difficult to do, and for a lot of us, 717 00:30:53,360 --> 00:30:55,480 Speaker 3: they're quite confusing. And this is where we're going to 718 00:30:55,520 --> 00:30:58,880 Speaker 3: plug Dietitiancia Susi because we are the experts in this area, 719 00:30:59,000 --> 00:31:01,240 Speaker 3: and we can tell you if there is a reason 720 00:31:01,280 --> 00:31:03,880 Speaker 3: why perhaps your period has gone missing, and what you 721 00:31:03,920 --> 00:31:05,200 Speaker 3: know to do to get it back, and what to 722 00:31:05,240 --> 00:31:07,160 Speaker 3: eat and what to focus on. You know, we do 723 00:31:07,240 --> 00:31:10,160 Speaker 3: write prescriptive nutrition programs for a lot of clients who 724 00:31:10,240 --> 00:31:13,760 Speaker 3: need that prescriptive sort of type of nutrition to to 725 00:31:13,840 --> 00:31:16,600 Speaker 3: help with some medical and health conditions. So it absolutely 726 00:31:16,640 --> 00:31:18,840 Speaker 3: is an area where I think that dieticians can be very, 727 00:31:18,960 --> 00:31:21,000 Speaker 3: very helpful. But I do think that the first step 728 00:31:21,040 --> 00:31:23,080 Speaker 3: for the majority of people who have lost their period 729 00:31:23,120 --> 00:31:25,880 Speaker 3: is to figure out with their doctor why it's happened, 730 00:31:25,920 --> 00:31:28,200 Speaker 3: and then you can go about creating a course or 731 00:31:28,200 --> 00:31:30,880 Speaker 3: a program to get that period back in to reverse 732 00:31:30,960 --> 00:31:33,240 Speaker 3: you know, the negative implications that it may have sort 733 00:31:33,240 --> 00:31:36,080 Speaker 3: of caused. Because not having a period for a long time, 734 00:31:36,360 --> 00:31:38,880 Speaker 3: whether you're overexercising or under eating, or whether there's an 735 00:31:38,920 --> 00:31:42,120 Speaker 3: underlying medical condition, it can affect your fertility long term. 736 00:31:42,200 --> 00:31:44,760 Speaker 3: So as females, it's not something that's just okay, it's 737 00:31:44,760 --> 00:31:46,840 Speaker 3: not something that we should just be living with. It's 738 00:31:46,840 --> 00:31:49,400 Speaker 3: absolutely something that we need to get explored and you know, 739 00:31:49,600 --> 00:31:51,800 Speaker 3: figure it out. And if your ladies would like to 740 00:31:51,840 --> 00:31:54,760 Speaker 3: know more about amenery and you know, perhaps why your 741 00:31:54,800 --> 00:31:57,600 Speaker 3: cycle's gone missing, I've done a wonderful episode with a 742 00:31:57,640 --> 00:32:01,800 Speaker 3: dietitian who specializes in this area. Am It's episode sixty 743 00:32:01,880 --> 00:32:04,920 Speaker 3: on the Leane Ward Nutrition Podcast about recovering your period. 744 00:32:04,960 --> 00:32:06,520 Speaker 3: If you would like to know a little bit more 745 00:32:06,960 --> 00:32:09,080 Speaker 3: about this sort of segment on this topic. 746 00:32:08,840 --> 00:32:11,280 Speaker 1: And it's a great listen. She's a great dietitian. So 747 00:32:11,360 --> 00:32:13,280 Speaker 1: that brings us to the end of the Nutrition Couch 748 00:32:13,320 --> 00:32:15,920 Speaker 1: for another week. If you haven't done so already, please 749 00:32:15,920 --> 00:32:18,000 Speaker 1: subscribe to have us to live it every Sunday and 750 00:32:18,040 --> 00:32:21,760 Speaker 1: now Wednesday morning. We have our Instagram and Facebook sites running, 751 00:32:21,840 --> 00:32:23,760 Speaker 1: so feel free to send through any of your questions. 752 00:32:23,840 --> 00:32:26,080 Speaker 1: We'd love to hear from you, and we will see 753 00:32:26,120 --> 00:32:28,640 Speaker 1: you on Wednesday. 754 00:32:29,040 --> 00:32:43,760 Speaker 3: Catch you guys on Wednesday.